The 100k ultra marathon training plan

Running 62 miles is not natural. That's what most people will tell you when you reveal you're about to cover 100k from Putney to Henley for the Thames Path Challenge.

They quickly become overly concerned for the health of your knees and your mental health. "Is everything ok?" they ask. "What the hell is wrong with you?" they enquire. "Just why in the hell would you do that?" they demand.

I don't agree with them. I'm not worried about my knees. I buy into the school of anthropology that says we were once all running people. That it's in our blood. Centuries of evolution have made my body the perfect running tool and my knees are safe, provided I use my body right.

As to the question of my mental health. Well, that's a different story. Wanting to run 100k in a day may well make me crazy. But I'm about to do it and I wanted to share what I've learned readying myself for the task.

It's important to point out that I'm not a personal trainer, a running coach or even a fitness expert. I'm just an ordinary guy learning what it takes to become an ultra runner as I go. My theory: if I can do it, so can you.

So, if you fancy joining me in ultra distance looney land, here are six questions I've had to answer along the path from marathon to ultra.

100km ultra training: How to train for ultra distances

1. How many miles should I run when training for a 100k ultra?

Forget the miles and focus on time on your feet. I've only averaged 150 miles per month in 2013 and my runs vary from 10k to 20 miles, with the odd marathon thrown in. You can keep your short runs fast but slow down your longer runs and clock up those hours padding out the distance. When you're seven hours into the 100k and you're running at 12 minute-miles your feet will thank you.

2. How long does it take to train for a 100k ultra?

Look at this like a long term project. Unless you're already running 200 miles per week, dont expect to be able to cover 100k on just a couple months' training. My preparation for this started in January. Since then I've been building my distance slowly, tackling different types of race to build mental strength. So even though I haven't done lots of intense training in August, I've spent nine months laying the foundations for a September race.

3. What's the furthest I should run in training?

The longest distance I've covered is 44 miles, three months prior to my 100k race day. Beyond that I've done one marathon distance in August for the Adidas Thunder Run.

4. How do you overcome the self doubt?

Belief is everything. In the past nine months I've learned a lot of lessons about self confidence. When you toe the start line at 6am for an ultra you will have doubts, just as you did for the first half or full marathon. It's natural and the adrenaline is a good thing, but having experience  good and bad  to call on as a confidence booster is vital. Test yourself in your training runs. Put in a big hill at mile 13, stay on your feet for an extra half hour, even though you feel like you're done. When you survive your belief will rocket.

5. What should I eat for an ultra?

During marathons you'll get away with taking carbohydrate gels. On races over five hours they get harder to stomach. Learning how to get other types of fuel down without your body going haywire is vital. Use your longer training runs to try out different foods and drinks, and when you need to top up. The aim here is to keep up your energy levels and ensure your salt levels stay on an even keel, avoiding the dips that'll make the race more difficult.

6. How do I prepare mentally?

There's a popular quote about endurance events. "It's 90 per cent mental. The other 10 per cent is all in your head." This isn't just a neat phrase, it's entirely true. Your preparation needs to be mental and physical. Learn to anticipate the tough bits but don't fear them. Think about how you're going to deal with the tiredness. Eventually you'll recognise the feeling and be far more likely to push through the fatigue when it inevitably arrives.

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